Insomnia

What is Insomnia?
Insomnia is a persistent disorder that makes it hard to fall asleep, hard to stay asleep, or causes you to wake up too early and not be able to get back to sleep.

Acute Insomnia: Short-term, often due to life stress (lasts days or weeks).
Chronic Insomnia: Disrupted sleep that occurs at least 3 nights a week for 3 months or more.

Insomnia saps your energy level, mood, and health. Most adults need 7 to 8 hours of sleep a night.

Symptoms

You may have insomnia if you experience:

• Difficulty falling asleep at night.
• Waking up during the night.
• Waking up too early.
• Not feeling well-rested after a night's sleep.
• Daytime tiredness or sleepiness.
• Irritability, depression, or anxiety.
• Difficulty paying attention or focusing on tasks.
• Ongoing worries about sleep.

⚠️ WHEN TO SEE A DOCTOR
If insomnia makes it hard for you to function during the day, see your doctor. You may be referred to a sleep center for special testing to rule out disorders like Sleep Apnea.

Causes

[Image of Circadian Rhythm diagram]

Insomnia can be a primary problem, or it can be associated with other conditions.

1. Psychological Factors

• Stress: Concerns about work, health, or family keep the mind active at night.
• Anxiety: PTSD and everyday anxieties can disrupt sleep onset.
• Depression: Often causes early morning awakening or excessive sleeping.

2. Lifestyle Factors

• Stimulants: Caffeine, nicotine, and alcohol. (Alcohol helps you fall asleep but prevents deep sleep later in the night).
• Irregular Schedule: Shift work or jet lag disrupts your body's "Circadian Rhythm" (internal clock).
• Heavy Meals: Eating too late can cause heartburn (GERD), keeping you awake.

3. Medical Conditions

Chronic pain, breathing difficulties (Asthma/Apnea), overactive thyroid, stroke, and Parkinson's disease are often linked to insomnia.

Insomnia & Aging

Sleep problems often increase with age due to:

• Changes in Sleep Patterns: Older adults often get tired earlier in the evening and wake up earlier in the morning.
• Health Changes: Chronic pain (arthritis) or the need to urinate frequently (prostate issues) can interrupt sleep.
• Medications: Older adults typically use more prescription drugs, which may interfere with sleep.

Diagnosis

Doctors may ask you to keep a Sleep Diary for two weeks. If the cause is unclear, you may need a Polysomnogram (Sleep Study) where you spend a night at a sleep center to monitor brain waves, breathing, and heart rate.

Treatment

The goal is to restore restful sleep. Treatment usually starts with behavioral changes.

1. CBT-I (Cognitive Behavioral Therapy for Insomnia)

This is the first-line treatment. It helps you control the negative thoughts and worries that keep you awake.

• Stimulus Control: Only go to bed when sleepy. Use the bed only for sleep and sex. If you can't sleep, leave the room.
• Sleep Restriction: Temporarily limiting time in bed to increase "sleep pressure," making you more tired the next night.
• Relaxation Techniques: Breathing exercises and muscle relaxation to reduce anxiety at bedtime.

2. Sleep Hygiene (Good Habits)

• Stick to a consistent sleep schedule (same bedtime and wake time).
• Avoid naps during the day.
• Make your bedroom dark, quiet, and cool.
• Avoid screens (blue light) at least an hour before bed.

3. Medications

Prescription pills (like Ambien or Lunesta) may help you sleep but are generally not recommended for more than a few weeks due to the risk of dependency. Over-the-counter aids often contain antihistamines, which can cause daytime grogginess.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician regarding any medical condition.